Best Arms Workouts With Cable Machines To Get Lean And Burn Fat

The Cable Rope Tricep Extension is a great exercise to specifically strengthen your triceps. Using a cable machine allows for better control and consistent tension, making it ideal for adjusting weights easily and performing high-repetition sets.

How to do it

1. Set the pulley to the highest position and attach the rope.
2. Hold the rope with your palms facing each other, elbows at your sides, bent at 90 degrees.
3. Engage your core and keep your back straight.
4. Extend your arms by straightening your elbows while keeping them close to your body.
5. Return to the starting position by bending your elbows.

The Cable Tricep Pushdown is an exercise that works the triceps, the muscles at the back of your arms. Using a flat bar allows you to keep your palms facing down, helping to stabilize your wrists as you perform the move.

How to do it

1. Set the pulley to the highest position with a straight or angled bar attached.
2. Grip the bar with your palms facing down and elbows bent at 90 degrees, close to your body.
3. Keep your core tight and your shoulders back.
4. Push the bar down by extending your elbows, keeping them close to your sides until your arms are straight.
5. Return to the starting position by bending your elbows back.

The Cable Front Raise is a shoulder exercise that targets the front deltoids while providing consistent resistance using a cable machine. This helps build shoulder strength and definition while also engaging the core for stability.

How to do it

1. Adjust the cable machine pulley to its lowest setting and attach a bar.
2. Stand facing away from the machine with the bar between your legs.
3. Place your feet shoulder-width apart and slightly bend your knees.
4. Grab the bar with an overhand grip and pull it to your hips, feeling tension in the cable.
5. Engage your core, keep your back straight, and look forward.
6. With your arms nearly straight, raise the bar to eye level in an arc by using your shoulders.
7. Hold the raised position briefly before returning to the starting point with control.

The Tricep Overhead Extension with Rope is a great exercise to strengthen your triceps. Using a cable machine allows for better control and keeps tension on the muscles throughout the movement for effective results.

How to do it

1. Attach a cable rope to the pulley at shoulder height.
2. Stand facing away from the pulley and grip the rope with your palms facing each other.
3. Bend slightly forward with your back straight and your chest up, positioning one foot forward.
4. Extend your arms straight above your head, keeping your elbows close to your ears.
5. Slowly bring your elbows back to the starting position.

The Cable One Arm Underhand Tricep Extension is a focused exercise targeting the triceps. Using an underhand grip helps keep your elbow close to your side, allowing for better control and balance when working each arm individually.

How to do it

1. Stand next to the cable machine with one arm aligned to the cable.
2. Grab the handle with your palm facing up.
3. Extend your arm down by straightening your elbow, keeping your elbow close to your side.
4. At the bottom, rotate your arm so your palm faces in toward you and pause briefly.
5. Slowly return to the starting position, keeping tension in your tricep.
6. Engage your core, keep your elbow steady, and keep your wrist straight throughout the exercise.

The Cable One Arm Tricep Side Extension is a focused exercise that primarily targets the triceps. Doing it one arm at a time helps ensure even strength and allows for a unique movement angle that activates the muscles differently than standard tricep exercises.

How to do it

1. Stand next to the cable machine, slightly behind the cable path.
2. Reach up and grab the handle with the hand farthest from the machine, palms facing you.
3. Keep your elbow at your side and press the cable down and across your body using your triceps.
4. Pause for a moment at the bottom of the movement.
5. Slowly return to the starting position, keeping tension in your triceps.
6. Engage your core, keep your shoulders back, and maintain good posture throughout.

The Single Arm High Cable Tricep Extension targets the triceps for better arm definition. Using the cable machine allows for a full stretch of the tricep muscles, promoting growth and strength.

How to do it

1. Stand with your back to the cable machine in a staggered stance, with your active arm aligned with the cable.
2. Grab the handle with one hand, keeping the cable over your shoulder.
3. Push the handle forward, fully extending your arm while keeping your elbow and shoulder locked in place.
4. Pause at the end, feeling the tension in your tricep.
5. Slowly let the handle return to the starting position, maintaining good posture and engagement in your core.

The Cable Underhand Tricep Pushdown targets the triceps, especially the inner part, using an underhand grip. It's great for improving arm strength and definition while providing consistent resistance through the entire movement.

How to do it

1. Stand facing the cable machine with feet shoulder-width apart and knees slightly bent.
2. Hold the bar with palms facing up.
3. Push the bar down, keeping elbows locked at your sides.
4. Pause briefly at the bottom, engaging your triceps.
5. Slowly return to the starting position, maintaining tension in your triceps.
6. Keep good posture: engage your core, shoulders back, and chest up.

The Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.

How to do it

1. Adjust the pulley to the lowest position and attach a handle.
2. Stand with feet shoulder-width apart, facing the pulley with your left side.
3. Grab the handle with your right hand, keep your palm facing in.
4. Tighten your core to maintain a straight back.
5. With a slightly bent elbow, raise the handle to shoulder height while rotating it slightly upwards.
6. Lower the handle back to the starting position and repeat on the other side.

The Cable Face Pull is an exercise that strengthens your shoulder muscles, especially the rear deltoids. It uses a cable machine, allowing you to easily control the resistance by adjusting the pulley height or your distance from the machine.

How to do it

1. Set the pulley to chin height and attach a rope.
2. Stand with one foot slightly in front of the other and grip the rope with both hands.
3. Step back until the cable is taut, with your arms extended.
4. Keep your arms parallel to the ground and engage your core as you pull the rope towards your chin, letting your hands move apart slightly.
5. When the rope is in front of your chin, return to the starting position.

The Freemotion Shoulder Press is a beginner-friendly exercise that targets your shoulder muscles. Using a Freemotion machine helps you maintain stability, making it easier to control your movements and focus on your form.

How to do it

1. Adjust the dual pulleys to the lowest position with handle attachments.
2. Stand with your feet shoulder-width apart, holding the handles at shoulder height with palms facing forward and elbows close to your sides.
3. Press the handles overhead until your arms are fully extended, keeping your wrists and forearms straight.
4. Lower the handles back to the starting position to repeat the exercise.

The Behind the Back Cable Lateral Raise is a shoulder exercise that targets the lateral head to enhance shoulder width and definition. The cable setup helps create constant tension, giving you a different movement experience compared to dumbbells.

How to do it

1. Stand sideways to the cable machine with your feet in front of the pulley.
2. Hold the handle with the hand farthest from the machine, cable behind you, and palm facing in.
3. With a slight bend in your elbow, raise the cable in an arc upward away from your body.
4. Pause when the handle reaches shoulder height.
5. Lower the weight back to the starting position while keeping shoulder tension.
6. Keep your core tight, chest up, and shoulders back during the exercise.

The Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.

How to do it

1. Set the pulley to the lowest position and attach a bar.
2. Sit on the preacher bench, facing the pulley, about 2-3 feet away.
3. Press your chest against the pad and extend your arms to hold the bar.
4. With your upper arms resting on the pad, curl the bar up by bending your elbows.
5. Lower the bar back to the starting position after it touches your biceps.

The Single Arm Cable Bicep Curl focuses on strengthening your biceps using one arm at a time. This helps equalize strength between both arms and engages your core for better posture.

How to do it

1. Set the cable to the lowest position.
2. Stand tall with your feet shoulder-width apart, facing the cable machine.
3. Grab the handle with one hand using an underhand grip, keeping your arm at your side.
4. Bend your elbow to curl the handle up towards your shoulder, keeping your elbow close to your body.
5. Lower the handle back to the starting position and repeat on the other side.

The Lateral Cable Tricep Extension is an exercise that focuses on strengthening the triceps using a cable machine. It allows for controlled movement and targets each arm individually, helping to balance strength on both sides.

How to do it

1. Stand next to a cable machine with the cable set below shoulder height.
2. Hold the cable handle with your outer hand, palm facing your chest.
3. Keep your forearm parallel to the ground and extend your elbow, moving the cable away until it's level with your shoulder.
4. Slowly return to the starting position and repeat on the other side.